Green - Nature,Color, Heart Health - Did You Get Your Dose Today?

As I walked the lake with my dog, Tammie, a little shih-poo, who is my walking and running buddy, I entertained my message for this blog. Green on many levels, provides us with healing qualities, from being out in nature to cooking those beloved greens such as kale and swiss chard. I love to walk in nature, taking in the variety of green leaves, and seeing how the sun shines through the tress, casting different shades. What I notice the most is the calming effect that this has on my body and brain. Feeling the difference is quite remarkable - tension reduces in muscles, eyes are less tired and energy is renewed yet calmed at the same time. Another interesting aspect of the color green is that it is associated with the heart chakra, the energy center that allows us to receive love and to give love. This chakra is known as the feeling center. Many of the popular greens that we cook or use in salads, are also rich in nutrients that keep our hearts healthy along with other systems of the body. Deep greens are rich in beta-carotene or pro-vitamin A, folic acid, iron and calcium. The downside is that they also contain oxalic acid, a chemical that helps the plant to survive the harsh elements, but that also makes it hard for the body to absorb the iron and calcium. To counter this effect, adding an acid to the cooking or eating process, allows these minerals to be absorbed. Try this delicious way to prepare steamed greens: Steamed Greens 1 bunch greens, rinsed and stems trimmed, cut or torn into 1 1/2 inch pieces Steam in heavy pan using just the water that is left clinging to the leaves - about 1-2 minutes or until leaves shrink Drain remaining water and toss with 2 tbl unrefined apple cider vinegar or lemon juice, 2 tsp olive oil and 1 garlic clove minced or 1/4 tsp garlic powder Yours in health, Julie

Content Not Calories - and - A Delicious Recipe

It's interesting to look at what America focuses on regarding our nation's health. Calories seem to dominate the fault for many of our chronic diseases - diabetes, heart disease, high blood pressure, gout and obesity. While calories certainly do count, they are not the only reason and may be less of the cause than originally thought. Much of the recent research is now focused on inflammatory effects of chemicals in foods and the genetic modification of foods which alter how the body is able to digest and absorb nutrition. Many calorie reduced foods are laden with chemicals that are completely unrelated to food. Take for example, many low carb, low calorie breads are infused with extra gluten to increase the protein content, while decreasing the carbohydrate content. These foods are also boosted with fibers and chemicals to provide flavor and texture resembling their original counterparts. Gluten containing grains are difficult for many people to digest and these grains have been genetically modified, further creating digestive disturbances. But there is good news here! Choose organic fruits and vegetables, organic grains, grass fed meats and organic poultry and eggs, and cold water fish, never farm raised. If it is not financially possible to purchase all organic fruits and veggies, at least look at the "dirty dozen" and be sure that these are organic. Certainly be cautious about portions. Visualize your plate 1/2 full of veggies, 1/4 protein and 1/4 starch. When eating sandwiches, eat 1/2 the bread, all the meat and add a side salad or vegetable/broth-based soup. Stay tuned for my cookbook, Feel Great, Look Great Recipes: Food For A Healthy You. Try this delicious chicken dish that I adjusted from the decadent, Food and Wine magazine. Crusted Chicken Breasts Serves 4 4 boneless chicken breasts Cooking spray For dipping mixture: 2 large egg whites 2 teaspoons cornstarch 1 tablespoon fresh lemon juice For crusting mixture: 1 cup coarse bread crumbs 1 tablespoon fresh parsley, chopped 1 dash kosher salt ¼ teaspoon ground black pepper 1 teaspoon lemon zest, minced Directions: 1. Preheat oven to 450°F. 2. Prepare chicken breasts by cutting breasts in half and pounding to an even ½ inch thick. 3. In a wide, shallow dish blend egg whites, cornstarch, and lemon juice; set aside. 4. Combine bread crumbs, parsley, salt, pepper, and zest in a second wide, shallow dish. 5. Crust chicken breasts by dipping a chicken breast into the egg mixture, letting the excess run off, then fully coating in bread crumb mixture. Repeat for each chicken breast. 6. Let chicken rest at room temperature on a rack for 20 minutes to set crust. 7. Using a large, nonstick oven-proof skillet, coat with cooking spray and sauté chicken over moderate-high heat for about 3 minutes or until golden-brown and crisp, turning to crisp both sides. 8. Carefully turn with a spatula and transfer skillet to oven for about 8 minutes until chicken is done. Nutrient Analysis: Nutrient Single Serving Calories 152 Protein (g) 23 Carbohydrates (g) 9 Fat (g) 2 Saturated Fat (g) 0 Cholesterol (mg) 49 Sodium (mg) 189 Dietary Fiber (g) 1 Exchanges: 3 meat, ½ bread, ½ fat Alternatives:  Parmesan Crusted Chicken: Add ¼ cup grated parmesan cheese to crusting mixture. Make it a meal: 1 serving Sage-Butter Sauce, 1 serving Roasted Potatoes with Garlic and Rosemary, ½ cup steamed green beans.

Hairy Cell What?

I've referred to my cancer in some of these writings, but have not elaborated on the specifics and how health care in this country addresses cancer treatment. It had been about a years and a half of not feeling well and worsening symptoms of fatigue, achiness, migraines, often feeling flu-like. When I finally got the diagnosis of hairy cell leukemia, a rare leukemia, I actually felt some relief. There was finally a name for what I had. Now, it is important to note that I had always feared cancer and avoided learning about it, always referring patients to cancer nutrition specialists. What I learned about this cancer is that it was slow growing, but progressive, usually affected males in their mid-70's. The only treatment available was chemotherapy. These chemotherapeutic drugs can improve function for up to 10 years if the patient responds. But, what is understated is that these very drugs can cause more virulent cancers, neuropathy and other side effects. After weighing the pros and cons of traditional treatment, I chose to look into alternative therapies. It is not easy to find out about alternatives and in fact, many of these programs were forced out of the United States and into other countries. Being the networker that I am, I was connected to a wonderful naturopath in Connecticut and an organization, People Against Cancer. This organization assessed my labs and provided me with information about traditional and non-traditional treatments specific to my cancer. The challenge was and remains that since this is such a rare cancer, there is less information about treatment protocols. For example, many solid tumors - breast cancer, colon cancer - do better with vegetarian diets, whereas I need red meat, lots of protein. I was connected to a program in Germany and went for three weeks. I learned about detoxification in ways beyond what I already knew, as well as spending a lot of time meditating, visualizing myself as being already healed. We spent time out in nature and organic meals along with alkaline water. We used a papimi machine that created a thumping sound, used to alter the energetic rhythms of the various organs. While working hard in this program, I was also on a very specific supplement regimen. I take over 100 supplements daily, some with food, others on an empty stomach. I refer to this as my chemotherapy because some of the mushroom extracts help with supporting the immune system, while others assist the liver in detoxifying the body. I have not been sick since being on this regimen. In addition to looking at the physiological aspects of the disease, we learned about the spiritual and emotional aspects of certain cancers. Leukemias refer to lacking joy in life, lacking self-love and I could certainly relate to this. My life had been dedicated to serving others without really thinking about what I wanted, what was my purpose and passion in life. While I love my work, music, being with my family, I had become a workaholic due to life circumstances. It was easy to focus on work and providing for others because I needed to do this, but what was totally missing, was stopping to take time to replenish. All of a sudden, it clicked - I did not give to me the way I gave to others. I did not show myself love and now my body came to a screeching halt. I was exhausted, unable to do things in the way that I once did - "the energizer bunny" of the past. But what was even more challenging is that my disease is considered low grade and I can still function, wanting to function, yearning to keep things as they were, being successful. As I started to feel better in the Spring, I fell into old habits - more work, taking on extra responsibilities, not listening to my spirit that needed rest and continued visualization toward balance. Speed on to July - blood work worsened, stomach involvement due to compromised immunity, low energy. But at least this time, I recognize that I have a choice - either workaholism that will kill me or stepping back into a period of true healing - work, fresh air, meditation/yoga, my various treatments - vitamin C IV's, infrared sauna, energy work. My spirit feels strong - I can heal, but it will take time. I continue to work closely with my medical team and coordinate my care which is time-consuming. I meet with my oncologist every 3 months, my functional medicine doc every 2 months, my naturopath every 2-3 months, consult with my People Against Cancer director to revise my supplement regimen and consider what labs need to be done. I look at this period as a "bump in the road". Life lessons are valuable and if these challenges can be seen as gifts, one can succeed with true healing. I've always taken the road less traveled and I will continue along this path - I know that this process will be an inspiration for others in the future. This is one of the gifts of my cancer. I plan to heal my cancer, listen to its message, not blast it away. After all, it is a part of me. In health, Julie

The Belly

I am so excited to write about this topic because it is one that is near and dear to many of us. One of the frequent questions asked in my office is, "can you help me get rid of this stomach", and as I walk around town, I see the expanding abdominal girth of many. Whenever I would gain weight over the years, it always went directly to the middle, bypassing my very skinny ankles and calves. My nickname was "chicken legs"! This summer has been a sobering one for me as I dress creatively to manage bloating and stomach discomfort. It is no coincidence that many of the clients referred to me are struggling with stomach distress, bloating and abdominal weight gain as well. Many of these folks have diets that are high in refined carbs or they may be on medications that have compromised gut function, thus creating an environment for the "ugly buglies" to grow - yeasts and bacteria. In my case, the cancer that I have suppresses the immune system, thus allowing the gut to be overcome by these yeasts and bacteria. What is interesting is that I was one of those who struggled with eating excessive carbs and craving sweets. As the years have passed, my eating habits have become very clean and I love my food. It is no longer a struggle to choose greens, whole grains, lean proteins and healthy fats. And yet, the bloated belly is uncomfortable and we must remind ourselves that we are more than our bodies. What I am referring to is the self-esteem that can get caught up in body image. It takes a lot of self-talk to keep one feeling good about other attributes because often the superficial aspects of body image create a false sense of self-worth. As I have further explored digestion, there are other emotional and spiritual factors that can affect one's difficulty with the middle weight gain. According to Louise Hay, author of "Heal Your Body", she correlates diabetes and pancreas issues with a lack of sweetness in life. Other energetic healers look at the solar plexus (the middle abdominal area) as the area where one may hold onto old hurts, old angers, old ways of being. This "holding onto" can create bloating and constipation. One healer that I met with suggested a mantra that really resonates for me - "I release, I allow, I accept, I rejoice". not only If you struggle with belly issues, consider not only looking at the diet, which is certainly an important aspect, but dig deeper into the emotional aspects that might also be impacting your digestion. Are you truly enjoying the "sweetness" in life or are you feeding yourself sweet to make up for it? Are your holding onto old stuff that needs to be let go? Release, allow, accept and rejoice! Julie

Satisfying the Palette

Saturday was the day to do focused shopping - my younger daughter heads to college next week, thus there were storage containers to purchase, toiletries and a quick trip to our favorite make-up store, Bare Minerals. My older daughter needed to find a dress for a wedding and also needed to replenish her Bare Minerals as well. I had heard about this company a few years back and knew that the claim to fame was few ingredients and allergic reactions. While in Germany last year for my alternative cancer program, I once again heard about this company from EWG (Environmental Working Group, an agency that rates cancer causing chemicals in skin care products, cleaners and other chemical-laden products. When I think about "palette" in this context, I am brought back to my concept of my tag-line, "Feel Great Look Great From The Inside Out". This concept was born when I learned about skin care, wardrobing and social presence and modeled for an agency during college. Prior to this experience, I was very unconfident in my presence. I carried this concept into my weight control classes that I coordinated in the health promotion department at the hospital where I worked and created a fun program for teens focusing on total body care - good nutrition, fitness, skin care and wardrobing for unique body types. In our family, we are cautious about what products we use on our bodies and are moving into changing cleaning products as well. The skin care line at Bare Minerals is nice and what I also really like about it is the natural look that is created, emphasizing one's unique beauty instead of changing one's look entirely. Consider taking an outing and create your own palette of color! The other palette that was satisfied Saturday evening was taste. I've mentioned often that being creative with food comes naturally for me. I love blending flavors and presenting food on the plate that appeals to the eye as well as the stomach! This week, the organic eggplant and tomatoes were abundant, so I decided to create a greek meal. I oven roasted diced eggplant with onions, then added diced tomatoes and a sprinkle of oregano, continuing to roast until the eggplant was browned. I then mixed grass fed ground bison with gluten free bread crumbs, an egg, onion powder, oregano and feta cheese. I made burgers out of the mixture and fried them in a greased pan. For the carb lovers, I made a focaccia on Samis Millet and Flax pizza crust. I order the millet-flax line of grain products from Samis Bakery as these products are wheat free, many are yeast free and the fiber content is high. I cut the crust into wedges, brush with olive oil, onion and oregano and bake to brown. Needless to say, our taste palettes were very satisfied. To finalize satisfying the palette, I took a short bike ride, soaking in the sun, blue sky and beauty of nature. Being active and being outdoors will surely help one to Feel Great and Look Great, From the Inside Out! I hope this combo might be worth a try! Julie

Delicious and Nutritious Cookies and Quickbreads

Who doesn't like a yummy treat, yet in this day and age, often these delightful desserts push calories, fat and sugar over the top resulting in weight issues, elevated blood sugars and stomach problems. There is a way to create treats that fit the bill on both fronts - great flavor and texture, along with being low in sugar, fat and higher in fiber. For those who prefer gluten free options, it is an easy process to substitute the flours. Most quickbreads and cookies call for about 1/2-2 cups flour. Substitute 1/2 cup flour with 1/2 cup Benefiber or other soluble fiber. Do not use psyllium - it creates a tough batter. If using gluten free flour, I prefer to use mixed gluten free baking flour rather than one source. Add 1 tsp xantham gum to the flour mix to keep the bread from becoming crumbly. Use 2-4 tbl sugar per recipe and add 1 tsp vanilla to increase sweetening. If the cookie or bread goes well with cinnamon, add 1 tsp to the batter. This also increases the sweetness. For oil and fat, use 1/2 applesauce for the fat/oil. Try this favorite recipe, Banana Bread, yield 12 slices, 125 calories, 30 grams carb, 4 grams fiber, 5 grams sugar 50-60 min 1 1/4 cups gluten free flour 1/2 cup Benefiber 2 tsp baking powder 1 tsp xanthan gum 1/2 tsp salt 1/4 tsp baking soda 1 tsp cinnamon 2 tbl oil 3 tbl applesauce 2 tbl sugar 2 eggs 1 tsp vanilla 1 cup mashed bananas 1/4 cup chopped walnuts preheat oven 350 stir dry ingredients together beat oil, applesauce and sugar add eggs and vanilla, beating well add flour mixture to egg mixture alternating with bananas, ending with flour mix until combined, but do not overbeat pour into greased 9x5x2 loaf pan and bake 50-60 minutes or until cake tester comes out clean To make this a Pumpkin-Chocolate Chip Bread, substitute 1 cup pumpkin for the bananas and 1/4 cup chocolate chps for the walnuts. Bon Appetit! Julie

Videos For Your Viewing

I'm slowly moving into the social media realm - not usually the most comfortable place for me.  While I love public speaking, teaching classes and engaging with individuals and groups, the "technology piece" has never come easily.  Luckily, I have a great behind the scenes team of folks to present my messages!

I have two video clips for your learning:  Supermarket Smarts and Jazz Up Your Palate.

I love to cook and to especially take decadent, rich recipes and lighten them up in order to increase fiber, decrease sugar, omit unhealthy fats and replace them with smaller amounts of healthy fats.



The supermarket can also be a daunting place for many and in this video, you will gain some helpful hints on how to approach the market.  For those who live closer, I am happy to take you to the local market for a tour.


Bon Appetit!
Julie